Comparing Nutrients in 100 grams California Red Kidney Beans VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Durum Wheat	15%	6%	79%

Macro Nutrients

	California Red Kidney Beans	Durum Wheat	Recommended Dietary Allowance
Energy	11.4% 330kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	3% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.5% 25g	NA	38g per day for Men 19-50 years
Protein	43.5% 24.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	42% 6.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 394μg	10.8% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5% 4.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Durum Wheat	Recommended Dietary Allowance
Calcium	19.5% 195mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	61.4% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	117% 9.35mg	44% 3.52mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	131% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58% 405mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	163% 89.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	38% 4.16mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of California Red Kidney Beans vs Durum Wheat:

• Raw California Red Kidney Beans have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 9.2 times more Vitamin B9 and more Vitamin C than Durum Wheat.
• While Durum Wheat contains 3.3 times more Vitamin B3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Durum Wheat have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Raw California Red Kidney Beans as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for California Red Kidney Beans vs Durum Wheat:

• Raw California Red Kidney Beans have 5.7 times more Calcium, 2 times more Copper, 2.7 times more Iron and 3.5 times more Potassium than Durum Wheat.
• While Durum Wheat contains 3 times more Manganese, 1.3 times more Phosphorus, 27.9 times more Selenium and 1.6 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Durum Wheat have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw California Red Kidney Beans have 1.8 times more Omega 3 and 1.8 times more Protein than Durum Wheat.
• While Durum Wheat contains 9.9 times more Fat, 12.6 times more Saturated Fat and 17.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Durum Wheat have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw California Red Kidney Beans as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.